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Games and Training Movement

Standing on one leg

Athlete stands on one leg, with a good posture, with knee of the leg not in contact with the ground at hips level. Pushing gently downward on the shoulders of the athlete a few times at the beginning of the repetition will help the athlete to reach a stable position. The position of the body can be changed between reps or during a rep as the athlete become better at maintaining the position. Should become easy to maintain the position for up to 2 minutes.
Good for: foot, ankle stability, hip internal rotation, balance.


Duck, duck, goose

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A group of players sit in a circle, facing inward, while another player, who is "it", walks around tapping or pointing to each player in turn, calling each a "duck" until finally calling one a "goose". The "goose" then rises and tries to tag "it", while "it" tries to return to and sit where the "goose" had been sitting. If "it" succeeds, the "goose" becomes "it" and the process begins again. If the "goose" tags "it", the "goose" may return to sit in the previous spot and "it" resumes the process.
Good for: Ankle stability, high jump, curve running.    (https://en.wikipedia.org/wiki/Duck,_duck,_goose)


Hopscotch and variations

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Use chalk to draw a hopscotch pattern on the ground or use masking tape on a floor. Create a diagram with 8 sections and number them. Each player has a marker such as a stone, beanbag, bottlecap, shell, button, etc. The first player stands behind the starting line to toss her or his marker in square 1. Hop over square 1 to square 2 and then continue hopping to square 8, turn around, and hop back again. Pause in square 2 to pick up the marker, hop in square 1, and out. Then continue by tossing the stone in square 2. All hopping is done on one foot unless the hopscotch design is such that two squares are side-by-side. Then two feet can be placed down with one in each square. A player must alwayshop over any square where a maker has been placed. A player is out if the marker fails to land in the proper square, the hopper steps on a line, the hopper looses balance when bending over to pick up the marker and puts a second hand or foot down, the hopper goes into a square where a marker is, or if a player puts two feet down in a single box. The player puts the marker in the square where he or she will resume playing on the next turn, and the next player begins. 
The coach can create different patterns demanding to jump on one or 2 feet, sideways, forward, backward etc.  Circles or floot mats can be used to reset the circuit rapidly.
Good for: Foot, ankle stability, curve running.


Walk on a beam

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Athletes are asked to walk on a beam.  Could be an upside down bench.  Should be controlled and balanced.
Good for: balance, hip rotation control, foot, ankle stability.

Bear crawl

Begin by getting onto all fours and then rise to your feet with your hands remaining on the floor.  Crawl forward starting with your right hand and your left foot following with the left hand and the right foot.
Good for: Ankle mobility, Hip mobility, shoulder strength, pelvis and thorax stability.


Crab walk

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Start in a high plank position, on hand and feet.  Move sideways moving the legs and arms.  Coach should insist on doing the movement right rather than speed of execution.  Maintain a straight back.
Good for: Pelvis and Thorax stability, shoulder strength, hip abduction and adduction.